Szechuan-Style Tofu with Peanuts

Spice up your supper with this Asian-flavored vegetarian dish. For meat-lovers, feel free to substitute chicken for tofu.

Ingredients:


2 (3 1/2-ounce) bags boil-in-bag jasmine rice

1 (14-ounce) package water-packed firm tofu, drained and cut into 1-inch pieces

Cooking spray

1/2 cup fat-free, less-sodium chicken broth

1 tablespoon sambal oelek (ground fresh chile paste)

1 tablespoon less-sodium soy sauce

1 teaspoon cornstarch

2 teaspoons black bean garlic sauce

1 tablespoon canola oil

1/4 teaspoon salt

1 (8-ounce) package presliced mushrooms

1/2 cup matchstick-cut carrots

1 tablespoon bottled ground fresh ginger (such as Spice World)

1/2 cup chopped green onions

1/4 cup unsalted dry-roasted peanuts, chopped



1. Preheat broiler.



2. Cook rice according to package directions, omitting salt and fat.



3. Arrange tofu in a single layer on a foil-lined jelly-roll pan coated with cooking spray; broil 14 minutes or until golden.



4. While tofu cooks, combine broth and next 4 ingredients (through black bean sauce), stirring with a whisk; set aside.



5. Heat oil in a large nonstick skillet over medium-high heat. Add salt and mushrooms; sauté 4 minutes or until mushrooms begin to release liquid, stirring occasionally. Stir in carrots and ginger; cook 1 minute. Add broth mixture; cook 30 seconds or until sauce begins to thicken. Remove from heat; stir in tofu and onions. Serve over rice; sprinkle with peanuts.







Yield: 4 servings (serving size: 3/4 cup rice, about 3/4 cup tofu mixture, and 1 tablespoon peanuts)



CALORIES 389 ; FAT 14.3g (sat 2.1g,mono 5.5g,poly 6.2g); CHOLESTEROL 0.0mg; CALCIUM 92mg; CARBOHYDRATE 51.6g; SODIUM 619mg; PROTEIN 17.2g; FIBER 2.4g; IRON 4mg



Cooking Light, MARCH 2010